Cholesterol yana daya daga cikin muhimman abubuwan da ake bukata a jikin dan adam. Ta hanyar tsarin sinadaransa, barasa ne na lipophilic, kuma yafi dacewa a kira shi cholesterol (ƙarewa –ol yana nufin cewa kayan yana cikin rukunin giya). Ya fito daga waje tare da abinci, kuma ana samarwa a jikin mu daban, musamman hanta.
Jimlar cholesterol a koyaushe ya kamata a kiyaye shi a cikin kewayon ƙimar al'ada: daga 2.8 zuwa 5.2 mmol / L. Koyaya, akwai abubuwa da yawa, ko nau'ikan cholesterol. Sanya abin da ake kira "mai kyau" da "mara kyau" cholesterol. Dukansu suna da ɗayan lipoproteins, wato, mahadi wanda ya ƙunshi lipids (fats) da sunadarai (sunadarai).
Lipoproteins suna da yawa, matsakaici, ƙarancin girma da ƙima sosai. Wadanda ke cikin manyan abubuwan da ke haifar da mai yawa na abinci sun dace da cholesterol "mai kyau", kuma wadanda ke cikin ƙananan ƙwayoyin ƙarancin girma suna dacewa da "mara kyau". Abubuwa na cholesterol masu kyau "suna da amfani sosai, suna shiga cikin samar da membranes cell, suna cikin tsarin kwayoyin steroid, kuma har ma suna hana ci gaba da cututtuka na tsarin jijiyoyin jini.
Hakanan, ban da matakin jimlar cholesterol da wasu nau'ikan lipoproteins, ya zama dole a saka idanu akan yawan triglycerides da chylomicrons a cikin jini, saboda manyan canje-canje a cikin tattarawar su na iya nuna rarrabuwar cututtukan ƙwayar tsoka.
Babban amfani shine lipoproteins mai ƙarancin ƙarfi, ko, kamar yadda ake kiran su, cholesterol "mara kyau". Aruwar wannan guntun ƙwayar cuta yana ba da gudummawa ga ƙirƙirar adidodin cholesterol a cikin rufin ciki na hanji. Wadannan adibas ana kiransu plaques. A hankali suna taƙaita ƙwayar jijiya, suna tsoma baki tare da gudanawar jini.
Saboda ajiyar ƙwayoyin cuta a cikin kullun, sananniyar cuta da ake kira atherosclerosis tana haɓaka. Shi, bi da bi, lamari ne mai haɗari ga cututtuka irin su hauhawar jini. A sakamakon sakamako na hauhawar jini, naƙasa mai naƙasa ko bugun jini na iya haɓaka saboda cikakkiyar kuɓarin wasu jijiyoyin jini.
Yaya za a hana haɓaka ƙananan lipoproteins mai yawa?
Rage cholesterol abu ne mai wahala.
Yana buƙatar haƙuri da haƙuri, haƙuri da ƙoƙarin marasa lafiya, kazalika da bin umarnin likita.
Akwai ka'idodi da yawa na rage ƙwayar cholesterol.
Wadannan ka'idoji sune kamar haka:
- Yarda da abinci mai gina jiki.
- Motsa jiki akai-akai.
- Musun munanan halaye.
- Amincewa da magungunan anticholesterolemic.
- Kullum saka idanu akan bayanan lipid.
Tabbas, hanyar haɗi mafi mahimmanci ita ce abincin da ke taimakawa ƙananan cholesterol. An ba da shawarar cewa za a cire abubuwan da ke gaba daga abincin:
- kayayyakin kiwo da mai yawa na mai mai;
- mayonnaise;
- man shanu;
- mai kitse, kyafaffen abinci, soyayyen abinci;
- dabino;
- kowane kayan abinci masu sauri;
- babban adadin qwai;
- kofi
- abubuwan sha mai ɗorewa;
Bugu da kari, ana bada shawara a bar amfani da giya.
Karas - Wannan kayan lambu shine ɗayan abincin da ke da amfani wanda ke taimakawa rage ƙwayar cholesterol. An ba da shawarar ci akalla tushen tushen albarkatu biyu a kowace rana har tsawon wata guda. A wannan yanayin, za a lura da ingancin karas tare da babban cholesterol.
Ana samun kyakkyawan sakamako saboda gaskiyar cewa ya ƙunshi beta-carotene da magnesium.
Beta-carotene yana da alhakin metabolism, shine, metabolism, kuma ya inganta shi, kuma magnesium yana tasiri da fashewar bile, yana haɓaka shi, ta hakan yana ba da gudummawa ga kawar da ƙarancin lipoproteins mai yawa tare da bile acid.
Bugu da kari, karas yana dauke da bitamin A da E, adadi mai yawa.
Tushen kayan lambu ya zama mai daɗi sosai a cikin stew. Kuna iya amfani da ruwan karas, musamman a hade tare da ruwan 'ya'yan itace apple ko ruwan' ya'yan lemo. An ba da shawarar ku sha rabin gilashin ruwan 'ya'yan itace kafin cin abinci. Amma kada ku zalunce shi, kamar yadda carotene jaundice na iya haɓaka.
Ya kamata a yi amfani da karas na Koriya tare da taka tsantsan, saboda yana da wadataccen kayan yaji da kayan ƙanshi.
Tare da amfani da kyau kuma na yau da kullun, karas tare da cholesterol yana taimakawa rage matakinsa da kusan 5-20%.
Wadanne kayan lambu za a iya amfani da su don rage cholesterol?
Baya ga karas, ana iya amfani da wasu samfuran abinci don rage cholesterol a cikin jiki.
Broccoli kuma yana da amfani sosai saboda abubuwan da ke tattare da bitamin C (ta yanayinsa shine mafi kyawun maganin antioxidant), Vitamin K (yana da alhakin coagulation na jini) da folic acid. Ya kamata a ɗauka a hankali cewa duk abubuwan abinci masu kyau ana kiyaye su a cikin broccoli lokacin da samfurin ya daskarewa.
Tumatir duka biyu masu daɗi da lafiya. Suna ƙunshe da adadi mai yawa abu mai suna lokopen. Yana da alhakin kai tsaye ga lalata mummunan cholesterol. Yana da kyau sosai a sha kofuna biyu na ruwan tumatir yau da kullun. Wannan yana taimakawa rage yawan cholesterol da akalla 10%. Tumatir wani ɓangare ne na yawancin jita-jita, salads, don haka ƙara yawan amfani ba zai zama da wahala ba. Bugu da kari, tumatir na taimakawa wajen kare hangen nesa ga tsofaffi.
Tafarnuwa - mutane da yawa sun yi imani da cewa ana iya amfani da shi kawai don hana sanyi. Amma wannan ba haka bane. Tafarnuwa babban kayan aiki ne don taimakawa tsarkake hanyoyin jini. Kowa ya san tafarnuwa ta dalilin kamshin da kuma irin dandano. Suna tashi saboda sinadarin alliin. Bayan an sadu da oxygen, amsawar sunadarai na faruwa, sakamakon abin da yake tattare da abu mai guba. Allicin da kanta yana da kayan rage darajar adadin "mummunan" cholesterol, yana tsabtace tasoshin jini, don haka rage karfin jini yayin hauhawar jini. Koyaya, kar ka manta cewa tafarnuwa tana da wadatar kalori sosai, saboda haka dole ne a cinye ta da ma'ana.
Kankana wataƙila shine mafi kyawun samfurin a lokacin bazara, baya kirgawa strawberries. Ya ƙunshi amino acid da ake kira L-citrulline, wanda ke taimakawa rage karfin jini da lalata matakan jini.
L-citrulline ne ke da alhakin samar da nitric acid a cikin jiki, aikin wanda yake kai tsaye a cikin fadada tasoshin jini (tasirin antispasmodic).
Kayan Rage Cholesterol
Wasu abinci na iya rage LDL a jiki.
Kowane kwayoyi sun dace - almonds, walnuts, pistachios, abarba. Su, kamar tafarnuwa, suna da babban adadin kuzari, sabili da haka adadinsu mafi kyau don amfanin yau da kullun shine 60 grams. Idan kun ci 60 na kowane kwayoyi a kowace rana na tsawon wata guda, to, adadin kuɗin cholesterol zai ragu da akalla 7.5%. Kwayoyi suna da fa'ida saboda gaskiyar cewa suna ɗauke da bitamin B, waɗanda suke da matukar muhimmanci ga tsarin juyayi, da kuma magungunan ƙwarin jini, waɗanda suke hani ga jikinmu.
Dukkanin hatsi da samfuran iri - suna ɗauke da adadin fiber mai yawa. Saboda wannan, suna rage yawan ƙwayar cuta, da kuma yawan glucose, wanda yake da matukar muhimmanci ga marasa lafiya da ke fama da ciwon sukari.
Ruwan inabin jan - ta halitta, a cikin adadin da ya dace, babu gilashi sama da biyu a rana.
Shayi mai baƙar fata - lokacin da aka cinye shi, ƙwayoyinmu suna aiki kuma suna amfani da cholesterol da sauri, wanda ke haɓaka fitowar ta daga jiki. A cikin makonni uku, an rage yawan kuɗi da kusan 10%.
Turmeric shine mafi yawan yaji ga yawancin mutane. Ta hanyarsa ta asali kwayar halitta ce mai ƙarfin gaske. Yana da sauri sosai yana wanke tasoshin jini na plaques.
Cinnamon - yana rage yawan matakan cholesterol, haka kuma lipoproteins-low mai yawa, yana hana ajiye abubuwa cikin hanji na hanji.
Saboda babban abun ciki na ascorbic acid (bitamin C), 'ya'yan itatuwa Citrus - kuma musamman ruwan' ya'yan itace orange - da gaske basa dauke da sinadarin cholesterol, yana taimakawa wajen kawar dashi, yana rage karfin jini da tsuke bakin jini. Ana shan shan kofuna biyu na ruwan 'ya'yan lemun tsami a rana sau ɗaya.
Wannan shine ƙaramin jerin samfura masu amfani waɗanda aka bada shawarar sosai don amfani da atherosclerosis.
Baya ga duk samfuran da ke sama, yana da kyau a haɗa cikin kayan abincinku nunannun kayan lambu da 'ya'yan itatuwa, berries, flax da tsaba sunflower, gami da ganye. Akwai magungunan gargajiya da yawa.
Yin Amfani da Karin matakan toarfafa cholesterol
Amfani da aiki na yau da kullun jiki. An yi niyya don asarar nauyi, ƙari wanda yawanci ana lura dashi a cikin marasa lafiya tare da atherosclerosis. Ya kamata ku fara da ƙananan motsa jiki, a hankali yana ƙara nauyin, musamman ma horo na zuciya. Zai iya zama tafiya mai kyau, gudana mai sauƙi, igiya mai tsalle, motsa jiki akan na'urar kwaikwayo. Babban abu shine cewa baza ku iya barin horo ba. Dole ne a haɗe su tare da abinci na wajibi.
Bugu da ari, yakamata a cire amfani da giya da shan sigari, tunda ba sa kawo fa'ida.
Kuma abu na ƙarshe da koyaushe ana tsara shi ga marasa lafiya da atherosclerosis shine magunguna waɗanda ke nufin rage cholesterol. Waɗannan magunguna ne na ƙungiyar statins (Lovastatin, Atorvastatin, Rosuvastatin), fibrates (Fenofibrate, Besofibrate), resins musayar anion da shirye-shiryen acid na nicotinicide (Nicotinamide). Hanyar aikinsu shine rage matakan low lipoproteins da yawa da kuma ƙara yawan haɗarin lipoproteins mai yawa.
Rage cholesterol yana da matukar muhimmanci, musamman ga marasa lafiya da ke fama da hauhawar jini. Sakamakon atherosclerosis da hauhawar jini na iya zama da illa sosai, don haka kuna buƙatar samun ƙarfi, haƙuri da bin duk umarnin likitan halartar.
An bayyana fa'idodi da lahanin karas a cikin bidiyon a cikin wannan labarin.
